Week of January 21, 2019

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Monday

Warm Up / Mobility:  3 Rounds

10 KB Swings 

    10 KB High Pulls

    10 Goblet Squats 

Strength:  

A.) Push Press (15 min.) 

Today will begin a new strength cycle using Wendler 5-3-1.  We will run through two cycles of this program. Two, three week programs with a deload week in the middle.  

New and intermediate lifters use your 1RM to calculate numbers.

Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

Remember your last set is always for max reps! +++++

    Week 1: 5 @ 65%, 5 @ 75%. 5+ @ 85%

    *Warm up to first set, Record last set

 

B.) Touch n Go Power Cleans (12 min.)   

    Every 90 sec. for 8 rounds, 4 Touch n Go Power Cleans

    *Start at a moderate weight and work up, your last 4 sets should be at the same weight

WOD

100 Burpee for time

12 min time cap 

Extra Credit

 3 x 20 Dmbl box step ups 20in


 

Tuesday

Warm Up / Mobility:  3 Min AMRAP

    10 Thrusters (45/35)

    15 Jumping Jacks    

Strength:    Front Squat & HSPU (25 min)

    4 rounds:

    1 min max rep front squat (Rnd 1. 185/125, Rnd 2. 155/105, Rnd 3. 135/95, Rnd 4. 95/65)

    1 min max rep HSPU , Rnd 2. Clapping Push Ups, Rnd 3. Hand Release Push Ups, Rnd 4. Push Ups

    Rest 2 min.

    Extra Challenge: Front Squat (225/155 , 205/145 ,185/125, 135/95) and HSPU 8" deficit, 4" deficit, regular, Push Ups)

    *Modify weight as needed

    * you can take the weight from the rack

    *try to partner up with someone using similar weight

    *take first 5-10 min to warm up squat and shoulders 

WOD

AMRAP 20 min. With a partner

    10 cal. Row

    60 ft OH plate carry (lunge down walk back) (45m/25w)

    10 Dmbl Snatch (50/35)

*alternate movements

Extra Credit

Alphabet Leg Lifts


HIITuesday (6:30pm)

WOD

 35 Min AMRAP (Partner Up)

    KB High Pull

    KBS

    Med Ball Clean

    Pushup

    Pullup

    Wall Ball

*Start with 2 reps each movement.  Add an additional 2 reps per movement each round  


Wednesday

Warm Up / Mobility:  2 Rounds

10 hollow rocks

    10 supermans

    10 power snatches with empty bar

Strength:  Snatch 2RM Touch n Go (20 min)    

    Every 2 min for 10 rounds

    Work up to a heavy 2RM for the day

    *Try to hit your heaviest round 7 and then drop weight the last 3 rounds

    *Can be Power or Squat Snatch

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 KB Swings  (53m / 35w)

   6 Pull Ups

 

From 3:00-6:00

   2 rounds of:

    9 KB Swings  (53m / 35w)

    9 Pull Ups

 

From 6:00-9:00

   2 rounds of: 

    12 KB Swings  (53m / 35w)

    12 Pull Ups

 

Etc., following same pattern until you fail to complete both rounds

 *Extra Challenge : C2B pull ups

 *Modify as needed. Goal should be to complete at least 2 rounds. 

Extra Credit

 2 Rounds

 Tabata Double Unders for total reps



 

HIIThursday (6:30pm)

 Hurdle Jump

WOD

50 Box Jumps

50 Jump Ropes

50 Dmbl Snatch

50 Jump Ropes

50 Sit ups

50 Jump Ropes

50 Cal Bike

50 Jump Ropes

50 Jumping Lunges

50 Jump Ropes



Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Lunges + 10 Air Squats

Odd- 5 Pushups + 5 Pullups

Strength:  Back Squat (20 min)    

Today will begin a new strength cycle using Wendler 5-3-1.  We will run through two cycles of this program. Two, three week programs with a deload week in the middle.  

    New and intermediate lifters use your 1RM to calculate numbers.

    Experience and advanced lifters use 90% of your 1 RM to calculate your numbers.

    Remember your last set is for max reps! +++++

    Week 1: 5 @ 65%, 5 @ 75%. 5+ @ 85%

    *Warm up to first set, Record last set



WOD

 For Time:

    27-21-15-9

    Calorie Row

    OH Squat (115m / 75w)

    2x Double Unders 

    *18 min time cap 

Extra Credit

2 Min Wall Sit passing medball 

 


Saturday (8:30 and 9:30 workout times this week)

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

10 Power Snatches (135/95)

    20 S2OH (135/95)

    30 Power Cleans (135/95)

    40 T2B

    50 Box Jumps (24/20)

    60 Burpees

In the following format:

4 Min for max reps

---2 min rest---

8 Min for max reps

---2 min rest---

Complete for time

*One person works at a time

*Start from the beginning each time

*Record reps in 4 min, reps in 8 min and time to complete



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